Friday February 8

Mobility WOD

Splits

Skill:

3 min Horizontal Splits
3 min Front Splits (one side)
3 min Front Splits (other side)


WOD:

21 - 17 - 13 - 9

Ring Push Ups
Clean (165/105)


The distance between you and your goal is measured in focus. B. Lark

Wednesday February 6

Mobility WOD

Hand Stand Walking

Skill:

Hand Stand Walks


WOD:
3 Rounds of

Max - Hand Stand Push Ups
Max - Toes to Bar
Max - Squat Jumps
Max - Clean and Jerks (95/65)

Thursday February 7

Skill:

Pistols

50 Strict

WOD:



100 Pull Ups

Every time you drop off the bar.

Perform 10 Thrusters (95/65)


Goals are essential to having fun in the process of training like an Athlete! Even though most of the members here feel like they are not ready for competition. Try a light fun one held locally. A bunch of our members are planning to go to a comp in Denver shortly. Believe in yourself!

Tuesday February 5

Mobility WOD

 

 

 

People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
Zig Ziglar



Skill:

Rope Climb



WOD:

1 Rope Climb

20 Burpees

2 Rope Climbs

15 Burpees

3 Rope Climbs

10 Burpees

4 Rope Climbs

5 Burpees

Monday February 4

Skill:

Bench Press

5 - 5 - 5 - 5 - 5


WOD:

15 - 12 - 9

Deadlift (225/185) - Box Jumps (24"/20")

Snatch (75/55) - Double Unders

Kettle Bell Swing (53/35) - Parallette Push Ups

5 min each Station - 30 sec of rest between each station

If you finish early, complete as many Burpees as possible

Saturday February 2

Closed for team competition at Glenwood Springs CrossFit!


Come join us for even hour and cheer everyone on!


Wish Us luck!


Brett

Friday February 1

Mobility WOD

Skill:

Lateral Splits 4 min

Front Splits 4 min each side






WOD:

AMRAP 16 min
1 Rope Climb
5 Hang Power Clean (185/135)
10 Burpee




Make sure to come out and support our team! Glenwood Springs CrossFit 10:00 AM to 4:00 PM



Competitors Work:

Run 1 mile (do not do anything else intense, Do Not Go to CrossFit unless to STRETCH!)

Stretch for 45 min set a timer and Stretch your entire body. Come ask if something is very tight. Figure it out before hand! Hedi come in at 5:30 please so we can work on your arm safely, have some more research. Make time at night to pack before hand. Get lots of keep! Your Coach Brett!

Thursday January 31

Mobility WOD

Proper Bench Form

Skill:

Push Up



WOD:


5 Rounds

20 Pistols
10 Bench Press (185/135)
2 Lengths Bear Crawl

Competitors Work:


Run 1 mile (do not do anything else intense, do not Coe to CrossFit unless to STRETCH!)

Wednesday January 30

Episode 8 Mobility WOD

Skill:

Planks


WOD:

30 sec L-Sit
5 Shoulder to Overhead (155/105)
4 Lengths Farmers Carry (50/35)

Competitors Work:

Run 1 mile (do not do anything else intense, do not Coe to CrossFit unless to STRETCH!)

Tuesday January 29

Mobility WOD

ALI

Skill:

Skin the Cat : (on rings)


WOD:

5 Rounds for Time of:

10 HSPU
30 Double Unders
2 Lengths of Sled Pulls (135/95)


Competitors Work:

100 Burpee Pull Ups

Monday 28

                            Motivation needs to be like showering, do it daily!

External shoulder rotation!

Skill:

Overhead Pistols

50 Strict




WOD:

Bear Complex

5 Rounds

7 Times Through= 1 Round
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Touch and go. No rest at the bottom or you start over…


Competitors Work:
100 Hand Stand Push Ups
100 Pull Ups

Saturday January 26

Partner WOD Relay

Relay #1: 5 min AMRAP of:

1 Length OH Walking Lunges with Wall Ball (20/14)
10 Wall Ball
1 Length OH Walking Lunges with Wall Ball (20/14)
Tag Partner

1 min Rest (record Whole Rounds)

Relay # 2: 8 min AMRAP of CINDY:

5 Pull Ups
10 Push Ups
15 Squats
Trade off each Round

1 min Rest (record Whole Rounds)

Relay # 3: 5 mi. AMRAP of:

1 Length Broad Jump
10 Burpees
1 Length Broad Jump

Record total Round Completed!

Friday January 25

Mobility WOD

We all need to l laugh sometimes!

Nutrition Part 7 

Skill:

3 x Max Effort of the following:

Push Ups
Toes 2 Bar
Wall Ball


WOD:

3,000 m Row



Competitors Work:

30 Hand Stand Push Ups
Run 1 Mile

Thursday January 24

Mobility WoD 4

Skill:

Hand Stand Walk


WOD:

AMRAP 16 min

15 Push Ups
20 Weighted Lunges (45/25)
25 Sit Ups with Soles Together

Competitors Work:

50 Pull Ups Strict

Wednesday January 23

Mobility WOD

Squat Snatch

Skill:

Overhead Squat:

10-10-10-10


WOD:

1000 m Row Buy In

3 Rounds of
10 Squat Snatch (115/75)
20 Ring Dips
15 Toes to Bar
1 min Rest

Competitors Work:

200 Push Ups
300 Squats

STRETCH

Tuesday January 22

Mobility WOD Episode 2

Nutrition the Dirt Facts Part 6

GI Jane

Skill:

Deadlift

5-5-5-5-5

WOD:


"GI Jane"


100 Burpee Pull Ups


Competitors Work:

100 Hand Stand Push Ups

Monday January 21

This is Mobility WOD. This recourse has kept me injury free for 4 years doing CrossFit and making large gains. The knowledge is paramount and we will post a video everyday. Great recourse.

Proper Bench Technique

Skill:

Bench Press

5-4-4-3-3

WOD:

Grace

30 Clean and Jerks

Finish: 2 minute Hand Stand Hold go unprescribed

Friday January 18

Skill:

Over Head Squats

5 - 5 - 5 - 2 - 2


WOD:

3 minutes of Max Push Ups

Rest 2 min

9 min AMRAP

5 Squat Cleans
10 Kettle Bell Snatch

Rest 2 min

2 minutes of Max Push Ups



Competitors Work:

30 HSPU
50 Pull Ups

Thursday January 17

                                               Part 5 of Paul Check

Skill:

3 - 3 - 3 - 3 - 3

Clean and Jerk


WOD:

3 Rounds:

10 Burpee Box Jumps
15 Seconds L-Sit
20 Weighted Lunges


Competitors Work:

30 Hand Stand Push Ups
200 Air Squats

Wednesday January 16

Skill:

3 x as many push Ups as Possible
5 x as many toes tO bar as possible



WOD:


AMRAP 15 min

5 Front Squat
10 Deadhang Pull Up
15 sec Hand Stand Hold

Competitors Work:

70 HSPU (MODIFY)